Secrets of Success

Drink your fruits and vegetables

I was on a five week plateau and tried everything to shake it off. It wasn't until I focused on nutrition, that the scale started to move. I met with a nutritionist and learned that the most efficient way to boost the nutrients is through drinking a smoothie every morning. After two weeks, I lost an additional 4.5 pounds!

Switch It Up

Switching up my workout routine helped me get through a plateau. Zumba was my favorite and only workout for a while. Then once I started adding strength training and different types of cardio, the pounds starting coming off again! Keep it fresh

FOCUS ON LIFE VS. SCALE

My good friend was just diagnosed with cancer and well it put things in perspective. She is very fit and healthy, no one saw it coming. Life is short and stress only adds weight so enjoy the good stuff. We are so fortunate to be alive and well and to not have other issues. Think of things to be grateful and focus on your accomplishments rather than the setbacks or stagnant waters of a scale. Be positive, reflect on better weeks and focus on enjoying life to its fullest!

Hit a plateau? Get Chia!

Chia seeds are a complete source of dietary protein, providing all the essential amino acids. Chia causes a slow release of carbohydrates and the slow converting of carbohydrates into glucose (blood sugar) for energy. They help to control weight. Mixed with orange juice or tea, the gel-like seeds make a nutritious breakfast that leaves one feeling full & without hunger until noon. No kidding that I started eating chia 5 days ago and lost 5lbs effortlessly. I put them on my salad/cottage cheese.

Eat more!

Double-check your nutrition. Turns out I wasn't eating enough to lose weight and so upping my cals to match my increased activity level let me get back on track!

Analyze the data

If you've been stuck at a certain weight for a period of time, take a look at your trackers for the last few weeks or months. Have you been "treating" yourself more than usual? Are your exercise minutes where they should be? Use the data from when you were losing weight to compare with what you're currently doing to if/how you've gone off track. And then tweak what you have to to start losing weight again.

My secrets for 30 lbs off!

Now: I can see that my calves have grown.
Now: Eat whole grains
Now: Drink at least 8-10 cups H20
Now: Eat about a 2300 cal diet high in protein (100g)
Now: 35-55 min of exercise 5-6 times/wk.
Now: 4+ veg/friut per day.
WHAT IS WORKING FOR ME:
Asking, when and how will I exercise, get my protein, water, veggies/fruit this week? Blogging: It keeps me thinking about it. 5 minute U-challenges with various spriends keeps me focused.
See Then &Now and U-challenge blogs for more info.

Break a Weight Plateau with Green Tea!

When you are stuck in a plateau, drink four or more glasses of green tea a day with a squeeze of lemon or lime! Do not add sugar. If you must have a sweetener, add a little bit of honey!

The tea will detox your body, boost your metabolism, burn fat, increase exercise endurance and block fat absorption!

Adding green tea to your diet twice or more a week will improve your overall health and weight loss efforts!

Add More Intensity

I get to a point where I am comfortable and do not push myself, I'm afraid to push harder because I do not think I can. When I do say, "it's time, just do it" I find that I can push beyond where I think I am. Just pushing myself that little bit more increases the intensity without making my workout longer but I still start to see losses again.

More Protein, More Water

I was tracking my calories & nutrients precisely & keeping them exactly at the recommended levels (C50%, F30%, P20%); I plateaued. Upping my exercise didn't get the scale moving, so I increased my protein a bit. While my caloric intake remained the same, the nutrients fell at 43.76%, F 27.37%, P28.87% & so did my weight. The next day I'd lost a full pound, as well as the following day (although I didn't keep my nutrients at the adjusted levels mentioned).